This audio clip was pulled from “Ask Me Anything” episode #21 — Deep dive into olive oil, high-intensity exercise, book update, and more. This episode was originally released on March 15, 2021.
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Show Notes
Zone 5 training: Peter’s approach to zone 5 training, and other anaerobic training protocols [49:30]
Peter’s zone 5 protocol
On his stairmaster:
- One time per week using a stairmaster
- 4 minute pattern:
- 3 minutes of zone 2
- 1 minute at his VO2 max
- Repeat for 20-30 minutes
- He usually does this on the tail end of a zone two workout (his longer aerobic day)
- Note: Peter knows his VO2 max and also knows the conversion to METS which the stairmaster can track
He also does zone 5 on his bike:
- Four minutes at 125% of FTP (functional threshold power)
- Followed by four minutes recovery
- A one to one work/rest at a lower intensity than the 3 to 1 one rest to work that described on the stairmaster
“My view is most people spend too much time there and not enough time in zone 2.” —Peter Attia
Selected Links / Related Material
Episode of The Drive with Alex Hutchinson where they talk about true sprint speed only being about 10 seconds: #151 – Alex Hutchinson, Ph.D.: Translating the science of endurance and extreme human performance | Peter Attia (peterattiamd.com) [53:00]
Great book by Alex Hutchinson: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson | (amazon.com) [53:00]
